Breaking the Wall

Salt Lake Track Club 10 K

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 83.04 Year: 3760.81
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
274.823.0422.129.83309.81
Green Crocs 6 Miles: 231.30Green Crocs 7 Miles: 55.20
Night Sleep Time: 179.50Nap Time: 2.50Total Sleep Time: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.003.000.0020.10

Fast Running Friend Workout - 2014-02-01 07:41:11
Workout Totals
Distance Time Pace
20.100 2:35:56.80 7:45.51
Total of 20. Most of it with Chad. Benjamin did 12.6, Jenny 3, Julia 3, Joseph 4, Jacob 2, William 1. Chad, Benjamin, and I did a tempo run. Details below.
Leg 1
Distance Time Pace Comment
3 22:13.30. 7:24.43 With Chad.
Split# Distance Time Pace Comment
1 3.000 22:13.30 7:24.43  
Leg 2
Distance Time Pace Comment
4 35:05.10. 8:46.27 With Chad and Joseph. Joseph solved the following problem: a falcon is flying at 100 mph ascending at the angle of 30 degrees in relation to the horizontal line. The sun is shining on him at a perfectly vertical angle. Assuming the earth is flat in the vicinity of the falcon and assuming the sun is positioned at an infinite distance away, find the speed of the falcon's shadow. With a few hints he was able to get it. He forgot the approximation of the square root of 3, so I had him do it in his head using the method of splitting the search interval in half until the required precision is reached. He figured out that since 17^2=289 and 18^2=324, then sqrt(3) can be approximated as 1.7. I gave him one more digit for free because by then we were almost done with the run, and with that he figured out that the shadow was travelling at 86.5 mph. A 9-year-old is actually capable of doing rather advanced math, but the challenge is that he keeps forgetting his results and occasionally needs reminders about where he is at so far and where he is going. Very similar to the way they play chess. At times they find a brilliant move, but they lose focus and blunder a lot. That gets fixed with age.
Split# Distance Time Pace Comment
1 4.000 35:05.10 8:46.27  
Leg 3
Distance Time Pace Comment
5.3 42:42.30. 8:03.45 Warm-up with Benjamin and Chad from the house to Nunn's Park. Benjamin ran 2 miles with Jacob earlier.
Split# Distance Time Pace Comment
1 5.300 42:42.30 8:03.45  
Leg 4
Distance Time Pace Comment
3 16:34.90. 5:31.63 There was some ice on the road, but it was still quite runnable. We tried to repeat the Tuesday's workout. Benjamin went through the first mile in 5:16, I was a little bit back in 5:18. I thought I was doing well and would be able to run at least under 16:20, but after the first mile I lost steam. I am going to blame it on low glycogen as I was 13 miles into the run by that point. My next mile was 5:39, followed by only 5:37 in spite of a heroic effort. Benjamin had some mental issues after the first mile. His next mile was 5:25, followed by 5:32. He said he had a side ache combined with the mental pressure of having to run 5:00 in the last mile. So he did not even try, just coasted. Chad finished in 17:38. It is good that we discovered this weakness. Benjamin on the surface looks like he overcame completely the issues that kept him from breaking 6:00 when he was 10 and 11, but they do not just go away and under some conditions in the past have popped up their ugly head. However, each time this happened he hit them with a hammer pretty hard and came out a winner. We will try this workout again on Tuesday. It is important to win this battle.
Split# Distance Time Pace Comment
1 3.000 16:34.90 5:31.63  
Leg 5
Distance Time Pace Comment
2.3 17:22.50. 7:33.26 Cool-down to the house. Dropped off Chad and Benjamin.
Split# Distance Time Pace Comment
1 2.300 17:22.50 7:33.26  
Leg 6
Distance Time Pace Comment
1.5 11:58.10. 7:58.73 Alone.
Split# Distance Time Pace Comment
1 1.500 11:58.10 7:58.73  
Leg 7
Distance Time Pace Comment
1 10:00.60. 10:00.60 With William.
Split# Distance Time Pace Comment
1 1.000 10:00.60 10:00.60  

Green Crocs 6 Miles: 20.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We had a Stake Conference.

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.040.000.0012.04

Fast Running Friend Workout - 2014-02-03 08:25:11
Workout Totals
Distance Time Pace
12.040 1:35:34.50 7:56.29
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:40.60. 8:33.53 With Joseph, Benjamin, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:40.60 8:33.53  
Leg 2
Distance Time Pace Comment
6 47:34.40. 7:55.73 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:34.40 7:55.73  
Leg 3
Distance Time Pace Comment
1 9:44.40. 9:44.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:44.40 9:44.40  
Leg 4
Distance Time Pace Comment
2.04 12:35.10. 6:10.15 Decided to do a little tempo to catch the 8:00 average. Had to work.
Split# Distance Time Pace Comment
1 2.040 12:35.10 6:10.15  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-02-04 08:09:41
Workout Totals
Distance Time Pace
12.020 1:45:18.20 8:45.64
12 total. We got some snow. I plowed it first thing. Went a little further than usual. Had trouble with the ATV - it was low on gas and oil, and kept dying on the way back, but I made it home. Then went for a run. Joseph did 4, Benjamin 9, Jacob 2, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
4 37:03.20. 9:15.80 With Joseph.
Split# Distance Time Pace Comment
1 4.000 37:03.20 9:15.80  
Leg 2
Distance Time Pace Comment
7 57:43.90. 8:14.84 With Benjamin. Discussed some more linear algebra - symmetrical matrices, their decomposition, single value decomposition, quadratic forms, and a few other things.
Split# Distance Time Pace Comment
1 7.000 57:43.90 8:14.84  
Leg 3
Distance Time Pace Comment
1.02 10:31.10. 10:18.73 With William on the "big boy" course. He could not move well on the snow.
Split# Distance Time Pace Comment
1 1.020 10:31.10 10:18.73  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.6212.02

Fast Running Friend Workout - 2014-02-05 08:17:51
Workout Totals
Distance Time Pace
12.025 1:39:39.40 8:17.25
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin and I did a 1 K pickup when we found a clear section of the trail - details below.
Leg 1
Distance Time Pace Comment
3 26:48.90. 8:56.30 With Benjamin, Joseph, and Jacob. If I remember right I worked on Joseph's understanding of sine, cosine, and tangent.
Split# Distance Time Pace Comment
1 3.000 26:48.90 8:56.30  
Leg 2
Distance Time Pace Comment
3.7 31:18.30. 8:27.65 With Benjamin. More discussion of linear algebra. He has an ambitious plan to challenge BYU Math 313. Maybe sometime I will start some kind of an official program of math education on the run. It will solve two acute problems facing America at once - obesity and poor performance in technical subjects. But for now it is just my kids and whoever wants to join the party.
Split# Distance Time Pace Comment
1 3.700 31:18.30 8:27.65  
Leg 3
Distance Time Pace Comment
0.625 3:09.90. 5:03.84  
Split# Distance Time Pace Comment
1 0.625 3:09.90 5:03.84 1 K pickup on the trail in the fast direction near the 800 N bridge. Benjamin dropped me and ran 2:59. I had a hard time breathing in cold air.
Leg 4
Distance Time Pace Comment
1.7 14:24.30. 8:28.41  
Split# Distance Time Pace Comment
1 1.700 14:24.30 8:28.41 Cool-down to the house.
Leg 5
Distance Time Pace Comment
3 23:58.00. 7:59.33 More distance alone.
Split# Distance Time Pace Comment
1 3.000 23:58.00 7:59.33  

Green Crocs 6 Miles: 12.03
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-06 07:17:41
Workout Totals
Distance Time Pace
12.000 1:36:52.60 8:04.38
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 52:39.60. 7:31.37 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 52:39.60 7:31.37  
Leg 2
Distance Time Pace Comment
4 34:15.00. 8:33.75 With Joseph. Benjamin did 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 34:15.00 8:33.75 With Joseph
Leg 3
Distance Time Pace Comment
1 9:58.00. 9:58.00 With William.
Split# Distance Time Pace Comment
1 1.000 9:58.00 9:58.00  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-07 09:08:41
Workout Totals
Distance Time Pace
12.000 1:40:29.80 8:22.48
Total of 12. Benjamin did 9.7, Jenny 4, Julia, Joseph, and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:05.00. 8:41.67 With Joseph, Julia, Benjamin, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:05.00 8:41.67  
Leg 2
Distance Time Pace Comment
6.7 57:04.60. 8:31.13 With Benjamin.
Split# Distance Time Pace Comment
1 6.700 57:04.60 8:31.13  
Leg 3
Distance Time Pace Comment
2.3 17:20.20. 7:32.26 Alone.
Split# Distance Time Pace Comment
1 2.300 17:20.20 7:32.26  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Race: Salt Lake Track Club 10 K (6.214 Miles) 00:36:09, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.006.2118.41

Fast Running Friend Workout - 2014-02-08 09:22:34
Workout Totals
Distance Time Pace
18.411 2:17:26.20 7:27.90
Raced Salt Lake Track Club 5 K today with Benjamin. Won the masters with a kick at the end in 36:09, 10th overall. This was the first time I ever beat Dennis Simonaitis in 16 years - if you do not count a couple of races he did as a training run. Of course, I had to wait until he turned 51 to do it and I had to sit on him for 5 miles, with 2 of those into a brutal headwind. Benjamin had a decent race - his assignment was to sit on Nate Hornok "till the standard bearer fainteth", and he made it to 5 miles when Nate shifted gears and pulled away. Benjamin ended up with 35:08 splitting 16:50/18:18 which was actually worth about an even split in the conditions today. It was not as competitive as two weeks ago, so my higher placing was partly due to less competition, but I also improved relative to competition. I did not get beat by anybody that did not beat me in the 5 K, I beat several people that beat me in the 5 K, and I reduced the gaps with several others. Benjamin made a similar improvement. I think not having the stomach flu helped. I forgot that Benjamin was still only 14 and neglected to do his wardrobe check before we left. He did not bring shorts or a t-shirt, so he ran looking like a stray kid from a PE class. I think he lost some time on that as he was too warm. I really enjoyed running in shorts. This was the first time I wore shorts since the Rocket City marathon, I believe. Jenny did 4, Julia 3, Joseph 4, Jacob 2, William 1. Details below.
Leg 1
Distance Time Pace Comment
3.2 24:33.60. 7:40.50 Warmup.
Split# Distance Time Pace Comment
1 3.200 24:33.60 7:40.50  
Leg 2
Distance Time Pace Comment
6.211 36:08.80. 5:49.19 The race.
Split# Distance Time Pace Comment
1 0.621 3:20.60 5:23.03 With Dennis, James Moore, Steve Ashbaker, and a few others. May have hit the split at the wrong mark - there were three candidates to choose from - I guessed the first one.
2 0.486 2:42.60 5:34.57 Hit the split at the 2 mile mark of the 5 K, so 1.107 miles from the start.
3 0.136 0:46.50 5:41.91 Now hit the split in the right place, 3:29.1 for the kilometer. The pack thinned out, but Dennis and James Moore are still there.
4 0.621 3:29.70 5:37.68 More or less the same pack. Dave Olson is with us in addition to Dennis and James. I think James started to fall back somewhere around here.
5 0.621 3:30.20 5:38.49 Tucked behind Dennis and following him.
6 0.621 3:27.90 5:34.78 17:15 at the 5 K, now the fun begins with the headwind.
7 0.621 3:57.00 6:21.64 Dennis slowed down. I think for a tactical purpose. Dave Olson passed us. In retrospect I should have latched on, but I was not certain of my fitness and did not want to expend any more effort than I absolutely had to. So I just sat behind Dennis accepting the slow pace.
8 0.621 3:54.00 6:16.81 Thinking to myself - what if Dennis is running slower because he has an injury and I am just running slow for nothing. Moved to the side to pass, felt the wind, understood why he was running slow, and hid behind him. What I did not understand, though, is why he did not follow Dave when he passed us.
9 0.621 3:44.30 6:01.19 The wind lessened and Dennis sped up.
10 0.621 3:48.20 6:07.47 This split might be a little slow because of the wrong mark. Perhaps it should have been 4 seconds faster. With 1 mile to go I gathered up the courage and passed Dennis hoping to quickly close the gap on Dave and draft. But I did not quite have the momentum. I was not closing the gap fast enough and Dennis latched on to me. So I eased off, still leading, now Dennis drafting.
11 0.621 3:27.80 5:34.62 This mile was quite dramatic. Dennis made his move with about 0.3 left, but I was able to latch on. He kept speeding up, but somehow I was responding. With 0.1 to go he turned on the kick. For a moment I felt this was it - he was gone. But somehow I found another gear and was able to keep up. Then the unbelievable happened. I was able shift gears again and passed Dennis. Then I ran scared expecting him to blow by at any moment. But he did not. In fact, somehow I managed to gap him by 4 seconds in about 100 meters or so. I do not know where that kick came from. I was not finding it in workouts or races lately. It was a complete surprise.
Leg 3
Distance Time Pace Comment
3 23:11.60. 7:43.87 Cool-down.
Split# Distance Time Pace Comment
1 3.000 23:11.60 7:43.87  
Leg 4
Distance Time Pace Comment
4 35:15.50. 8:48.88 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:15.50 8:48.88  
Leg 5
Distance Time Pace Comment
1 8:38.00. 8:38.00 With Jacob.
Split# Distance Time Pace Comment
1 1.000 8:38.00 8:38.00  
Leg 6
Distance Time Pace Comment
1 9:38.70. 9:38.70 With Jacob and William.
Split# Distance Time Pace Comment
1 1.000 9:38.70 9:38.70  

Green Crocs 6 Miles: 18.41
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Skyped with relatives in Russia.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.240.000.800.0012.04

Fast Running Friend Workout - 2014-02-10 08:17:27
Workout Totals
Distance Time Pace
12.040 1:37:44.70 8:07.10
Easy run. 12 miles total. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:36.30. 8:52.10 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 26:36.30 8:52.10  
Leg 2
Distance Time Pace Comment
6 48:50.20. 8:08.37 With Benjamin. It was slippery in places so we did not go very fast.
Split# Distance Time Pace Comment
1 6.000 48:50.20 8:08.37  
Leg 3
Distance Time Pace Comment
1 6:25.50. 6:25.50 Caught up to Jenny and William and then ran with them.
Split# Distance Time Pace Comment
1 0.800 4:42.30 5:52.88 Catch-up.
2 0.200 1:43.20 8:36.00 With Jenny and William.
Leg 4
Distance Time Pace Comment
2.04 15:52.70. 7:47.01 Alone.
Split# Distance Time Pace Comment
1 2.040 15:52.70 7:47.01  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-11 08:05:23
Workout Totals
Distance Time Pace
12.000 1:37:19.00 8:06.58
Today Benjamin performed operation code named Hubris Cubed. Hubris raised to power one is when you dare enroll into college at the age of 14. Hubris squared is when you sign up for 300 level math classes in the same circumstances. Hubris cubed is when a 14-year-old goes to the math department and has them make a special test for him (since apparently nobody had requested one before) to challenge a 300 level math class and manages to persuaded them to do it. Today Benjamin took BYU Math 313 (Linear Algebra) challenge exam. He felt OK about it, but we'll see what happens when the exam gets graded. Seriously, though, we need more guts. We have a tradition among above average students of studying well below their limit, taking classes in a manner that guarantees an A. We expect a good student to get As, so they play it safe and get As never really challenging themselves. But real life is much different. To achieve something you need to expose yourself to situations that push your limits and you do not always get an A, you do not always win the race. That is when you grow and you really achieve something. I ran a total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
4 34:13.40. 8:33.35 With Joseph. Benjamin did 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 34:13.40 8:33.35  
2 0.000 0:00.00 0:00.00 Pushed the wrong button. Need to add Delete Split functionality.
Leg 2
Distance Time Pace Comment
1 8:35.50. 8:35.50 William's mile time trial on the track. It was challenging as the air is still cold and it has been bothering him when he goes fast. So he did not get his record, but he missed it by only 10 seconds. For the effort he earned a replacement for his Android tablet which he broke when he accidentally sat on it. Happens to five year olds sometimes. But for $50 I will get them a replacement after they've earned it.
Split# Distance Time Pace Comment
1 1.000 8:35.50 8:35.50  
Leg 3
Distance Time Pace Comment
6 47:00.90. 7:50.15 With Benjamin. Did a review for his test today.
Split# Distance Time Pace Comment
1 6.000 47:00.90 7:50.15  
Leg 4
Distance Time Pace Comment
1 7:29.20. 7:29.20 Alone.
Split# Distance Time Pace Comment
1 1.000 7:29.20 7:29.20  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.003.000.0012.30

Fast Running Friend Workout - 2014-02-12 08:18:09
Workout Totals
DistanceTimePace
12.3001:34:53.707:42.90
Total of 12.3. Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 4, William 1. Benjamin and I did our standard 3 mile tempo down the Provo Canyon. Details below.
Leg 1
DistanceTimePaceComment
325:00.40.8:20.13With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00025:00.408:20.13
Leg 2
DistanceTimePaceComment
2.217:26.60.7:55.73Warm-up up the canyon.
Split#DistanceTimePaceComment
12.20017:26.607:55.73
Leg 3
DistanceTimePaceComment
316:24.00.5:28.00Benjamin's assignment was to run 5:20, 5:20, then 5:00 or faster. My assignment was to hang on for dear life. There was some headwind, so I told him 5:10 in the last mile would be a good result. He opened with 5:12. It was too fast for me, but I did not want to run alone, so I just hung on. I made it to 2000 in 6:32, and then we hit some snow/ice. Not much, but it was enough to get me dropped as I am clumsy to begin with and was running at my limit already. After that Benjamin ran 5:20 and closed with a spectacular 4:53 (2:28, 2:25) repeating his PR of 15:25, except with a huge negative split this time. I ran 5:35, 5:37. Better than a couple of weeks ago.
Split#DistanceTimePaceComment
13.00016:24.005:28.00
Leg 4
DistanceTimePaceComment
1.19:20.40.8:29.45Cool-down to the Canyon View Park. Benjamin's post-workout comment: "This removes the shame", referring to a tempo run a week and a half ago where he ran the last mile in 5:32. He said the 10 K on Saturday did not completely remove it because it was a different distance on a different course. I like his approach. There is much to be said about a healthy sense of shame. It seems like we tend to move back and forth between two extremes - either constantly telling ourselves that we did a great job, or keep beating ourselves up. Both limit the progress. To grow you need to have a balanced approach.
Split#DistanceTimePaceComment
11.1009:20.408:29.45
Leg 5
DistanceTimePaceComment
326:42.30.8:54.10With Julia.
Split#DistanceTimePaceComment
13.00026:42.308:54.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-02-13 07:03:12
Workout Totals
Distance Time Pace
12.020 1:40:49.00 8:23.24

Total of 12. Benjamin did 9, Joseph 4, Jacob 2, William 1, Jenny 4, Julia 3. Benjamin and I had some fun today. We got a letter in the mail from the US Department of Education inviting Benjamin to apply for the Presidential Scholar Program award. He somehow made it to the list of candidates. As to how, is a mystery to us - the only thing he did to make himself known was take the ACT and the AP tests. Otherwise the Department of Education would have no record of even his existence - aside from signing a waiver to home school, we've had zero interaction with the public education system.

So we started filling out the online forms and ran into an issue. The system was asking for his school and instructed home school students to call to make some special arrangements. So we did. The official on the phone had a problem to solve. Benjamin had zero school transcripts. The conversation went like this: "Who taught you?" "Mom and Dad." "Did they give you any grades?" "No" "Hmm...So they never gave you any kind of grade?" "No" "Hmm... let me talk to my supervisor..." 

Eventually all three of us figured out what to do and the requirement to have school transcripts was dropped. But it was very entertaining!

Leg 1
Distance Time Pace Comment
7 55:06.80. 7:52.40 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:06.80 7:52.40  
Leg 2
Distance Time Pace Comment
4 35:43.90. 8:55.98 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:43.90 8:55.98  
Leg 3
Distance Time Pace Comment
1.02 9:58.30. 9:46.57 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:58.30 9:46.57  

Green Crocs 6 Miles: 12.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.091.000.000.0012.09

Fast Running Friend Workout - 2014-02-14 07:57:18
Workout Totals
Distance Time Pace
12.090 1:36:29.20 7:58.84
Total of 12. Benjamin did 9, Joseph 3, Jacob 3, William 1, Jenny 4, Julia 3. Joseph did a mile time trial on the track setting a new record of 6:12.6, details below. Benjamin got the results back from his BYU Math 313 (Linear Algebra) challenge. Operation Hubris Cubed was mostly successful - he got 88 out of 100 which gave him B+. He got tripped up by a question about adjugate matrix. The problem was that while he understood the concept behind inverting the matrix using co-factors he was not familiar with the term "adjugate" and there was no hint in the problem to deduce it from the context. The term was not on the published list of course skills and topics. That is one problem with challenging a class if the grading scale is 92% for an A, you did not attend it, and you are using the list of topics from a different section to study. You can easily get 80% on any test, and if they threw an extra credit problem that most of the A students that took the class would fail, you would solve it, so it pulls you up enough for an A. But with the setup without the extra credit where you need to be 92% perfect on whatever the professor thought was important to know about that subject, there is a problem. You could know the subject overall much better than the average student who took the class that got an A. But the student who took the class understands the professor's bias much better than you and he focused on the areas of the bias likely neglecting other topics. One way to correct this problem would be to swap midterms and finals between sections, and to add some tough extra credit problems making it theoretically possible to score above 100% thus rewarding the true general understanding over the understanding of professor's bias. But I am afraid if they did that the students would rebel - how in the world can you test me on something that you did not teach me?
Leg 1
Distance Time Pace Comment
1.05 9:12.40. 8:46.10 Warm-up to the track with Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.050 9:12.40 8:46.10  
Leg 2
Distance Time Pace Comment
2 14:55.50. 7:27.75 Joseph did the mile time trial. Jacob assisted in the second half acting as a rabbit by starting a few seconds ahead. I was in charge of setting the pace, Benjamin was in charge of motivation - making sure Joseph did not let me open the gap. It works better this way - it is hard to pay attention to both for one person. Fortunately we have the luxury of having two people for the job for a 6:12 mile pacing. Joseph opened with 91, then did 94, 94, and 91 for the kick finishing in 6:12.6 - a new PR by 2 seconds. The 9.34 meter tax was responsible for the discrepancy. Jacob ran 3:15 for 800.
Split# Distance Time Pace Comment
1 1.000 6:12.60 6:12.60 Joseph's time trial.
2 1.000 8:42.90 8:42.90 Cool-down to the house.
Leg 3
Distance Time Pace Comment
6 47:49.90. 7:58.32 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:49.90 7:58.32  
Leg 4
Distance Time Pace Comment
2.04 14:56.00. 7:19.22 Alone.
Split# Distance Time Pace Comment
1 2.040 14:56.00 7:19.22  
Leg 5
Distance Time Pace Comment
1 9:35.40. 9:35.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:35.40 9:35.40  

Green Crocs 6 Miles: 12.09
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.006.000.0020.10

Fast Running Friend Workout - 2014-02-15 07:46:29
Workout Totals
Distance Time Pace
20.100 2:26:43.60 7:17.99
20 miles total with Chad. Benjamin did 13, Joseph 4, Jacob 2, William 1, Julia 3, Jenny 4. Chad, Benjamin, and I did a workout in the canyon -2 x 3 with a brief recovery in between. First one uphill, second one back down on the same course. Details below.
Leg 1
Distance Time Pace Comment
4 34:24.30. 8:36.08  
Split# Distance Time Pace Comment
1 4.000 34:24.30 8:36.08  
Leg 2
Distance Time Pace Comment
2.55 19:29.70. 7:38.71 Warm-up.
Split# Distance Time Pace Comment
1 2.550 19:29.70 7:38.71  
Leg 3
Distance Time Pace Comment
3 17:40.40. 5:53.47 Uphill tempo. The target was 18:00 for Benjamin, to survive for me. I survived quite well thanks to drafting and a bit of tailwind. I actually felt quite good on this one, but felt the fatigue on the second. Chad did this one in 18:52.
Split# Distance Time Pace Comment
1 1.000 5:49.50 5:49.50 Benjamin started aggressively, but then eased off into the target pace.
2 1.000 5:58.60 5:58.60 Benjamin surged in the first quarter hitting it in 86, but then eased off and we gave back a little time to the 6:00 guy.
3 1.000 5:52.30 5:52.30 A little push in the last half mile got us 5:52.
Leg 4
Distance Time Pace Comment
0.25 2:25.70. 9:42.80 Recovery jog. The actual rest was longer for me and Benjamin because we waited a little over a minute for Chad after we finished.
Split# Distance Time Pace Comment
1 0.250 2:25.70 9:42.80  
Leg 5
Distance Time Pace Comment
3 16:37.30. 5:32.43 Benjamin's target was 16:00, my goal was to hang in there. I went with him in the first 0.5, but then had to back off. He went through the mile in 5:14 then hit a glycogen bonk that manifested itself in a side ache which made him stop a couple of times for 3 seconds. He still held his own running 5:26 and 5:21, 16:01 total time (not stopping the watch when he stopped). I was generally happy with the result for the headwind and the second repetition. Chad got 17:40.
Split# Distance Time Pace Comment
1 1.000 5:26.50 5:26.50 First half was 2:38, then I backed off and tried to recover.
2 1.000 5:37.70 5:37.70 Not feeling too bad but for the life of me cannot do a single quarter under 84.
3 1.000 5:33.10 5:33.10 Managed a quarter in the middle in 83, and the last one in 82 pushing as hard as I could.
Leg 6
Distance Time Pace Comment
2.3 17:40.10. 7:40.91 Cool-down with Chad and Benjamin.
Split# Distance Time Pace Comment
1 2.300 17:40.10 7:40.91  
Leg 7
Distance Time Pace Comment
5 38:26.10. 7:41.22 With Chad. Felt low on fuel at the end, did not want to run faster than 8:00, but Chad made me do it.
Split# Distance Time Pace Comment
1 5.000 38:26.10 7:41.22  

Green Crocs 6 Miles: 20.10
Night Sleep Time: 8.50Nap Time: 1.00Total Sleep Time: 9.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Talked to my mother on Skype. Went to church. Took Matthew and other kids for a walk. Went to a fireside with Benjamin and Jenny in the evening, and then went with Benjamin for a home teaching visit.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.000.0013.02

Fast Running Friend Workout - 2014-02-17 08:05:22
Workout Totals
Distance Time Pace
13.020 1:46:44.20 8:11.87
Total of 13. Benjamin did 9, Joseph, Jacob, and Julia 3, Jenny 3, William 1. Jacob did a mile time trial on the track. Details below.
Leg 1
Distance Time Pace Comment
1 9:10.80. 9:10.80 Warm-up.
Split# Distance Time Pace Comment
1 1.000 9:10.80 9:10.80  
Leg 2
Distance Time Pace Comment
1 6:43.50. 6:43.50 Jacob attempted to break his record of 6:36, but the air was too cold for him - he ran into asthma issues. The splits were 1:37, 1:42, 1:45, 1:37 with the balance going towards the 9.34 meter tax. I was encouraged by his kick, though - 46 for the last 200. Benjamin and Joseph helped with the pacing. We will try again in a week.
Split# Distance Time Pace Comment
1 1.000 6:43.50 6:43.50  
Leg 3
Distance Time Pace Comment
1 8:36.00. 8:36.00 Cool-down.
Split# Distance Time Pace Comment
1 1.000 8:36.00 8:36.00  
Leg 4
Distance Time Pace Comment
6 46:41.20. 7:46.87 With Benjamin. Discussed the plan of assault on the BYU general education requirements. A side effect of growing up in a militarized society is that you think of everything that is somewhat challenging as a military operation. Perhaps this is not a bad thing, helps you get things done - that is the part of my heritage I think I should keep.
Split# Distance Time Pace Comment
1 6.000 46:41.20 7:46.87  
Leg 5
Distance Time Pace Comment
3 25:33.80. 8:31.27 With Julia. Discussed the parable of the swan, the crab, and the pike and how it applies to the sum three vector forces that add up to zero.
Split# Distance Time Pace Comment
1 3.000 25:33.80 8:31.27  
Leg 6
Distance Time Pace Comment
1.02 9:58.90. 9:47.16 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:58.90 9:47.16  

Green Crocs 6 Miles: 13.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-18 07:54:19
Workout Totals
Distance Time Pace
12.000 1:37:55.00 8:09.58
Total of 12. Benjamin did 9, Jenny and Julia 3, Joseph 4, Jacob 2, William 1. Benjamin got offered an undergraduate research assistant job by his vector calculus professor. However, when he started the process of application they ran into a problem - child labor laws. Since this was only something like one hour a week anyway, Benjamin volunteered to do it for free as this is going to be a good learning experience. But I chuckle - it is legal to have a kid work for you, but it is not legal to pay him. And another reason to laugh - child labor laws prevent a 14-year-old from doing hard math. Maybe that is why we lag in math education.
Leg 1
Distance Time Pace Comment
4 35:15.30. 8:48.83 With Joseph. Taught him how to add vectors.
Split# Distance Time Pace Comment
1 4.000 35:15.30 8:48.83  
Leg 2
Distance Time Pace Comment
7 52:51.00. 7:33.00 With Benjamin. Talked about binary search trees.
Split# Distance Time Pace Comment
1 7.000 52:51.00 7:33.00  
Leg 3
Distance Time Pace Comment
1 9:48.70. 9:48.70 With William on the little boy course.
Split# Distance Time Pace Comment
1 1.000 9:48.70 9:48.70  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-02-19 08:12:00
Workout Totals
DistanceTimePace
12.0401:34:06.207:48.95
Total of 12. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1.
Leg 1
DistanceTimePaceComment
324:56.40.8:18.80With Joseph and Jacob.
Split#DistanceTimePaceComment
13.00024:56.408:18.80
Leg 2
DistanceTimePaceComment
644:23.60.7:23.93With Benjamin.
Split#DistanceTimePaceComment
16.00044:23.607:23.93
Leg 3
DistanceTimePaceComment
2.0414:49.10.7:15.83Alone.
Split#DistanceTimePaceComment
12.04014:49.107:15.83
Leg 4
DistanceTimePaceComment
19:57.10.9:57.10With William.
Split#DistanceTimePaceComment
11.0009:57.109:57.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-20 07:04:45
Workout Totals
Distance Time Pace
12.000 1:38:54.80 8:14.57
Total of 12. Benjamin did 9, Jenny and Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 54:17.20. 7:45.31 With Benjamin. Studied Russian grammar. His vocabulary is decent, but he keeps messing up the cases - which for me, a native Russian, is quite entertaining. In fact, if a Russian is in a bad mood, all he needs to get out of it is to hear a foreigner try to speak his language. For some reason Russians find it extremely entertaining when the usual flow of grammar experiences some kind of a creative change. Sometimes it comes from a change of meaning - getting the cases wrong can change "The cat ate the mouse" to "The mouse ate the cat". A very subtle mistake can change "Have they taken their showers?" to "Have they received the souls? (as if they were angels at the gate welcoming the ones that just died to the other side)". And a non-existent ending in an attempt to decline a word is for some reason more entertaining than all of the above. Benjamin keeps telling me Russians have complicated their language on purpose to make fun of the foreigners and to be able to easily tell a real Russian from a foreign spy.
Split# Distance Time Pace Comment
1 7.000 54:17.20 7:45.31  
Leg 2
Distance Time Pace Comment
4 34:51.10. 8:42.77 With Joseph. Taught him about Pythagorean triples (n^2+m^2=l^2).
Split# Distance Time Pace Comment
1 4.000 34:51.10 8:42.77  
Leg 3
Distance Time Pace Comment
1 9:46.50. 9:46.50 With William.
Split# Distance Time Pace Comment
1 1.000 9:46.50 9:46.50  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.001.0012.04

Fast Running Friend Workout - 2014-02-21 08:10:51
Workout Totals
Distance Time Pace
12.040 1:36:37.40 8:01.51
Total of 12. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1. Benjamin and I did a mile pickup in 5:19.
Leg 1
Distance Time Pace Comment
3 25:37.70. 8:32.57 With Joseph, Jacob, and Benjamin. Spent most of the time teaching Jacob how to add fractions.
Split# Distance Time Pace Comment
1 3.000 25:37.70 8:32.57  
Leg 2
Distance Time Pace Comment
3.05 24:57.80. 8:11.08 Warm-up with Benjamin to the canyon.
Split# Distance Time Pace Comment
1 3.050 24:57.80 8:11.08  
Leg 3
Distance Time Pace Comment
1 5:19.30. 5:19.30 Practice at Benjamin's target half-marathon pace in Phoenix.
Split# Distance Time Pace Comment
1 1.000 5:19.30 5:19.30  
Leg 4
Distance Time Pace Comment
1.95 15:58.70. 8:11.64 Cool-down.
Split# Distance Time Pace Comment
1 1.950 15:58.70 8:11.64  
Leg 5
Distance Time Pace Comment
2.04 14:52.00. 7:17.25 Alone.
Split# Distance Time Pace Comment
1 2.040 14:52.00 7:17.25  
Leg 6
Distance Time Pace Comment
1 9:51.90. 9:51.90 With William.
Split# Distance Time Pace Comment
1 1.000 9:51.90 9:51.90  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Race: Salt Lake Track Club 15 K (9.321 Miles) 00:53:58, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.009.320.0015.37

Fast Running Friend Workout - 2014-02-22 09:17:19
Workout Totals
Distance Time Pace
15.365 1:41:06.50 6:34.83
Ran Salt Lake Track Club 15 K. 53:58, 2nd master, 11th overall. Benjamin's assignment was to pull me at 3:36 per kilometer (on pace for 54:00) for 13 K, and then run the last 2 K in 6:40 - his target half-marathon pace at sea-level. With the half-marathon in a week I felt that Benjamin would have a hard time being fully recovered if he raced an all-out 15 K, but a long tempo run with a fast finish to feel the pace and prove the fitness would be just right. So I recruited him for a noble cause - to pace his aging dad along with another master - Dennis. I figure it is good to teach the youth to take care of the elderly. The plan was carried out successfully. At home, Jenny and Joseph did 4, Julia 3, Jacob 2, William 1. Details below.
Leg 1
Distance Time Pace Comment
3.3 25:19.00. 7:40.30 Warm-up.
Split# Distance Time Pace Comment
1 3.300 25:19.00 7:40.30  
Leg 2
Distance Time Pace Comment
9.315 53:58.20. 5:47.63 The race.
Split# Distance Time Pace Comment
1 0.621 3:28.40 5:35.59 We maneuvered out of the crowd and eventually found Josh E. Benjamin upon seeing the split wanted to ease off, but I was feeling good and told him to keep going.
2 0.592 3:21.70 5:40.71 Hit the split at the wrong mark.
3 0.029 0:09.80 5:37.93 Now the right mark. 3:31.5 for the kilometer.
4 0.621 3:28.80 5:36.23 We caught up to Nate Nornok, and dropped Dennis. The pace still feels good.
5 0.621 3:31.30 5:40.26 The pace got too hard. I decided to make it to the 4 K with Josh and Nate, and then back off.
6 0.621 3:40.50 5:55.07 Recovery kilometer. Dennis caught up. I was glad that Benjamin was taking the wind. It was not terrible, but would have been difficult to battle alone. 17:40 for the 5 K.
7 0.621 3:38.70 5:52.17 We picked up a little.
8 0.607 3:31.30 5:48.11 Wrong mark.
9 0.014 0:04.70 5:35.71 Correction. 1 K split 3:36.0.
10 0.621 3:40.60 5:55.23 This kilometer had a turn-around which we hit in 26:47. Josh and Nate were 26:30.
11 0.621 3:39.50 5:53.46 I think this section is a slight uphill. We now had a tail wind, and I felt that Benjamin had stepped up the effort, but the split did not show it.
12 0.621 3:29.00 5:36.55 Now the effort is paying off. I think it levels out here. Good split, but it is starting to get difficult.
13 0.621 3:33.70 5:44.12 Need to fix Fast Running Friend to add up the splits for me to have the total at each split. Around 35:44 at the 10 K. Good split, but I am not feeling too fresh.
14 0.621 3:39.20 5:52.98 Asked Benjamin to back off.
15 0.621 3:41.20 5:56.20 Starting to struggle more. We passed the 12.K mark in 44:44 and I told Benjamin to just go. He did. Dennis passed me shortly after that. I tried to keep contact, but could not. Dave Olsen passed both of us.
16 0.621 3:45.30 6:02.80 This was quite a plop. I told myself I was not going to plop and miss the 54:00 mark. So I dug in and tried convince myself to increase my pain tolerance.
17 0.621 3:34.50 5:45.41 Really digging in, trying to shift gears. With age I've lost some pain tolerance. But not the will to win. I squeezed out some semblance of a kick and managed to dip under 54:00 just barely. Dennis was 12 seconds ahead with 53:46. Benjamin finished in 53:04 with the last 2.5 K in 8:20, on pace for 16:40 5 K, and the last 1 K in 3:14. He was closing on Josh but ran out of road - Josh did a good job holding his own and finished in 52:49.
Leg 3
Distance Time Pace Comment
2.75 21:49.30. 7:56.11 Cool-down.
Split# Distance Time Pace Comment
1 2.750 21:49.30 7:56.11  

Green Crocs 6 Miles: 15.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Matthew is still teething, so I spent some time in the hallway with him. 

Night Sleep Time: 7.50Nap Time: 0.50Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-24 08:43:39
Workout Totals
Distance Time Pace
12.000 1:37:18.30 8:06.52
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:05.30. 8:21.77 With Jacob, Joseph, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:05.30 8:21.77  
Leg 2
Distance Time Pace Comment
6 45:55.40. 7:39.23 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 45:55.40 7:39.23  
Leg 3
Distance Time Pace Comment
3 26:17.60. 8:45.87 With Julia.
Split# Distance Time Pace Comment
1 3.000 26:17.60 8:45.87  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-02-25 07:54:34
Workout Totals
Distance Time Pace
12.020 1:39:15.60 8:15.47
Total of 12. Benjamin did 9, Joseph 4, Jacob 2, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
4 35:04.20. 8:46.05 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:04.20 8:46.05  
Leg 2
Distance Time Pace Comment
7 54:21.80. 7:45.97 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 54:21.80 7:45.97  
Leg 3
Distance Time Pace Comment
1.02 9:49.60. 9:38.04 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:49.60 9:38.04  

Green Crocs 7 Miles: 12.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.002.0011.10

Fast Running Friend Workout - 2014-02-26 08:02:53
Workout Totals
Distance Time Pace
11.100 1:28:10.70 7:56.64
Total of 12.1. Benjamin did 7.1, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin and I did a 2 mile tempo down the canyon. Details below.
Leg 1
Distance Time Pace Comment
3 25:43.70. 8:34.57 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:43.70 8:34.57  
Leg 2
Distance Time Pace Comment
3.55 29:31.90. 8:19.13 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.550 29:31.90 8:19.13  
Leg 3
Distance Time Pace Comment
2 10:35.30. 5:17.65  
Split# Distance Time Pace Comment
1 2.000 10:35.30 5:17.65 Benjamin's assignment was to go 5:20 as evenly as possible. We did the first 0.5 in 2:38, then 2:39 (5:17), then we fell asleep with 2:44, but then woke up and ran 2:34 for the last half - 5:08 pace, giving us 5:18 for the last mile. I did not get dropped. This is my fastest 2 miles of the year.
Leg 4
Distance Time Pace Comment
1.55 13:07.50. 8:28.06 Cool-down.
Split# Distance Time Pace Comment
1 1.550 13:07.50 8:28.06  
Leg 5
Distance Time Pace Comment
1 9:12.30. 9:12.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:12.30 9:12.30  

Green Crocs 7 Miles: 12.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2014-02-27 07:26:42
Workout Totals
Distance Time Pace
10.040 1:21:54.20 8:09.46
Total of 10. Benjamin did 5, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3 23:42.70. 7:54.23 With Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:42.70 7:54.23  
Leg 2
Distance Time Pace Comment
4 34:34.40. 8:38.60 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:34.40 8:38.60  
Leg 3
Distance Time Pace Comment
2.04 14:48.20. 7:15.39 Alone.
Split# Distance Time Pace Comment
1 2.040 14:48.20 7:15.39  
Leg 4
Distance Time Pace Comment
1 8:48.90. 8:48.90 With William.
Split# Distance Time Pace Comment
1 1.000 8:48.90 8:48.90  

Green Crocs 7 Miles: 10.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.000.000.009.04

Fast Running Friend Workout - 2014-02-28 07:59:31
Workout Totals
Distance Time Pace
9.040 1:15:28.10 8:20.90
Total of 9. Tapering for the Phoenix Half. Benjamin did 3, Joseph and Jacob 3, William 1, Jenny 4, Julia 3. Took Jacob to the track for a time trial, but he had problems with asthma so it did not go too well. Details below.
Leg 1
Distance Time Pace Comment
1 9:22.70. 9:22.70 Warm-up to the track with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.000 9:22.70 9:22.70  
Leg 2
Distance Time Pace Comment
1 6:57.90. 6:57.90 Joseph helped pace. Jacob went through the first lap in 1:37, then 1:43, and then things got bad - he could not breathe. So he ran 1:48, and 1:47 for the last lap. We'll try the inhaler next time.
Split# Distance Time Pace Comment
1 1.000 6:57.90 6:57.90  
Leg 3
Distance Time Pace Comment
1 8:49.80. 8:49.80 Cool-down to the house with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:49.80 8:49.80  
Leg 4
Distance Time Pace Comment
3 23:29.50. 7:49.83 With Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:29.50 7:49.83  
Leg 5
Distance Time Pace Comment
2.04 17:50.20. 8:44.61 With Julia.
Split# Distance Time Pace Comment
1 2.040 17:50.20 8:44.61  
Leg 6
Distance Time Pace Comment
1 8:58.00. 8:58.00 With William.
Split# Distance Time Pace Comment
1 1.000 8:58.00 8:58.00  

Green Crocs 7 Miles: 9.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
274.823.0422.129.83309.81
Green Crocs 6 Miles: 231.30Green Crocs 7 Miles: 55.20
Night Sleep Time: 179.50Nap Time: 2.50Total Sleep Time: 182.00
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